WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Ring push-ups 5x10 Strength

    1-2min taukoa sarjojen välissä

  • Burpee Capacity Test Workout

    4 RDS:
    2:00 Burpee with HR @ or below 156BPM – Do not exceed 156BPM.
    0:30 Rest
    Before you begin, do a 1:00 test/warmup.

  • Muscle Up EMOM Workout

    Choose number of MU for each minute. Execute it unbroken.
    Score - summarised number of MU from unbroken sets (if more then 1MU).

  • back squat Strength

    3 x 5

  • TTP SPP 1.11.2016 S2 / week 4 Strength

    150 min

    WU for 10 min
    Skill: MU practice for 40 min
    Progressions
    Muscle up EMOM: 10 reps
    Total muscle ups: 15 reps

    1.Strength

    A. Back squat
    A1. Build to a heavy triple (3) for the day in 15 – 20 minutes
    A2. Back off sets – 6 x 3 @ 85 – 90% of A1, go every 75 seconds

    B. Alternate
    B1. Weighted strict chin up – 4 x 5 @ AHAFA (as heavy as form allows), rest 1 minute before B2
    10 10 10 4x7.5 kg
    B2. Weighted strict dip – 4 x 5 @ AHAFA, rest 1 minute before B1
    5 5 5 3x5 kg

    2.SPP (Conditioning)

    A. 7 minute AMRAP
    7 power snatches @ 40/30kg (95/65lbs)
    7 burpee box jumps @ 24/20″
    Result: 4 + 7 power snatch
    174/185

    REST. 10 Minutes

    B. 7 minute AMRAP
    10 thrusters @ 40/30kg (95/65lbs)
    12/8 cal assault bike
    Result: 4 + 9 thruster
    175/185

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Front squat Strength

    Etukyykky kolmosia päivän max

  • CF LPR 141103 WOD Workout

    For wall ball reps, 5 rounds of:
    * 90sec work, 1 round of Cindy, rest of time wall balls
    * 30sec rest

  • Clean Strength

    RV nousu 2 max, 6x2

  • 03-11-16 // BEAR COMPLEX, PROWLER and ROWING Workout

    20 min amrap

    BEAR COMPLEXES SHOULD BE DONE UNBROKEN - TRY TO NOT LET THE BAR REST ON GROUND BETWEEN THE 2 REPS, NOT EVEN TO REGRIB....... SQUAT CLEAN IS ALLOWED AS A COMBINATION OF THE FIRST TWO MOVEMENTS OF THE COMPLEX

    SCORE IS THE NUMBER OF COMPLETE ROUNDS - ADDITIONAL REPS IS NOTED AS A NOTE

  • "BOUNCY HOUSE" Workout

    "BOUNCY HOUSE"
    4 MINUTE AMRAP
    3 Rounds:
    -12 Deadlifts
    -9 Hang Power Cleans
    -6 Jerks
    Time remaining: Max Calorie Row

    REST 4 MINUTES

    4 MINUTE AMRAP
    2 Rounds:
    -12 Deadlifts
    -9 Hang Power Cleans
    -6 Jerks
    Time remaining: Max Calorie Row

    REST 4 MINUTES

    4 MINUTE AMRAP
    1 Round:
    -12 Deadlifts
    -9 Hang Power Cleans
    -6 Jerks
    Time remaining: Max Calorie Row

    RX 75#/55# - 95#/65# - 115#/75#
    RX+ 95#/65# - 135#/85# - 155#/105#